Carbohydrates are organic compounds that can be divided into three groups: sugars, starches and fiber. Although carbohydrates have gotten a bad reputation in recent years, without them in your diet--at least the healthy ones--you will not feel well.
It's important for you to know that you can be healthy eating carbohydrates. The key is to choose the so-called “good carbs,” those that in addition to energy-producing sugars and starches, also have other nutrients, such as vitamins, minerals and fiber that your body needs.
At the same time, try to limit what some call the “bad carbs,” which contain more calories and fat than your body needs, without enough benefit from other nutrients that are so important to good health.
Here is a list of some healthy carbs that you can include as part of your healthy diet.
1. Whole grain bread and rolls
2. Starchy Vegetables, such as peas, winter squash, corn, carrots, and potatoes
3. Non-starchy vegetables, such as broccoli, leafy greens, green beans and zucchini
6. Brown rice
7. Whole grain cereals such as oatmeal.
8. Pinto beans
10. Whole grain pilaf such as bulgur or Kashi
11. Popcorn (if of good quality, popped fresh, with healthy oil and served with a bit of unprocessed salt, if desired)
What is a serving of carbohydrate?
The serving size for carbohydrates varies according to type. For the Bread, Cereal, Rice and Pasta Group, a serving would be 1 slice of bread, ½ cup cooked pasta, rice or cereal, 1 small roll, biscuit or muffin, ½ bagel or bun or 3 small crackers.
For vegetables, a serving would be ½ cup cooked or raw or 1 cup leafy greens and for fruits, a serving would be 1 medium for most fruits, 1 melon slice, ½ grapefruit or ½ c. berries or canned fruit. A serving of vegetable or fruit juice is ¾ cup.
Caveat for Good Carbs: If you are gluten sensitive or have full blown Celiac disease, you will want to avoid those grains such as wheat that have gluten.